Per serving:469 calories, 22.4 g protein, 4.9 g carbohydrates, 39.9 g fat
Ingredients
9 oz Lily's dark chocolate chips
1 Tbsp coconut oil
1 pinch of salt
16 oz sugar-free peanut butter
1 to 2 cups almond flour
Directions:
In a double boiler, melt sugar-free chocolate and coconut oil. Stir frequently until smooth.
Turn off heat and add a pinch of salt to melted chocolate mixture.
In a bowl, combine sugar-free natural peanut butter with one to two cups of almond flour until thick and no longer sticking to spoon. The amount of almond flour needed may vary depending on consistency of peanut butter.
Using a spoon, fill small candy molds about one-third full with melted chocolate.
Add approximately one teaspoon of peanut butter mixture to each mold, pressing it down so that it doesn’t rise above the mold.
Spoon remaining chocolate over peanut butter filling, covering it completely.
Tap molds a few times to remove any air bubbles.
Place molds in freezer for 15 to 20 minutes until chocolate cups are solid.
Recipe tips:
For an extra crunch, you can add chopped nuts or seeds to the peanut butter filling.
Sprinkle sea salt on top of the melted chocolate before it hardens for a sweet and salty flavor.
Using silicone candy molds or mini cupcake liners instead of traditional candy molds helps easily remove frozen Peanut Butter Cups.
Almond or sunflower seed butter can be substituted for peanut butter to experiment with different flavor profiles.
Avoid using semi-sweet or milk chocolate chips as they typically contain added sugars and are unsuitable for those on a keto diet.
Keto Peanut Butter Cup Cookies (low carb)
Peanut butter and rich dark chocolate are a match made in heaven, but they often contain added sugars that can disrupt ketosis.
Luckily, this Keto Peanut Butter Cups recipe allows you to indulge in this classic flavor combination without sacrificing your low-carb lifestyle.
Why you’ll love this keto recipe
These Keto Peanut Butter Cups are a delectable and satisfying sugar-free treat, ideal for keto dieters and those with diabetes.
The combination of chocolate chips and a touch of coconut oil provides a rich, smooth coating that's low in carbs and won't kick you out of ketosis.
The velvety peanut butter layer adds healthy fats and protein, making these cups tasty and filling.
They're also easy to customize with your favorite nut flavor, whether you prefer classic peanut butter or something more unique, such as sunflower or cashew nut butter.
Research published in Food Science and Human Wellness highlights that nutrient-rich peanuts have been instrumental in combating malnutrition in developing countries.
The study further suggests consuming peanuts may help lower the risk of hypertension, heart disease, gallstone formation, and certain types of cancer.
This recipe also contains almond flour, which adds a subtle, nutty flavor and additional nutrients, including vitamin E and fiber.
These Keto Peanut Butter Cups make an ideal after-lunch or dinner treat, satisfying your sweet tooth without raising blood sugar levels.
With just five simple ingredients and easy preparation, these treats are a nutritious and indulgent choice for anyone on a low-carb diet.
Is peanut butter keto-friendly?
Yes, peanut butter can be keto-friendly if you choose the right product. Often mistaken as a nut, peanuts are actually a legume and grown underground.
"Peanuts soft shells can easily absorb nutrients and other compounds in soil, including pesticides, insecticides, and herbicides," explains Dr. Berg. "These chemicals can cause toxic effects on the body, including digestive issues, hormone imbalances, and malabsorption."
That's why it's crucial to choose organic peanut butter that’s grown without the use of harmful chemicals.
Organic peanut butter without added sugars or hydrogenated oils is a rich source of healthy fats and low in carbs, making it a perfect keto-approved choice.
Natural peanut butter contains monounsaturated and polyunsaturated fats that can help regulate cholesterol levels, promote heart health, and reduce inflammation.
If you purchase store-bought peanut butter, check the label to ensure it doesn't contain added sugars or additives that can kick you out of ketosis.
How to choose healthy peanut butter
When choosing peanut butter, look for natural and organic varieties without sugars.
It’s best to avoid brands with added oils or preservatives, such as palm oil or high-fructose corn syrup. These additives can increase the carb count and may cause inflammation in the body.
You can also make your own peanut butter at home by blending organic peanuts in a food processor. This allows you to control the ingredients and ensures they fit into your Healthy Keto® diet.
Avoid brands marketed as low-fat or reduced-fat. These varieties often contain synthetic ingredients and added sugars to compensate for the lack of flavor caused by the reduced fat content.
Opt for natural, full-fat peanut butter certified organic to get the best quality peanut butter that won’t interfere with ketosis.
When to have Keto Peanut Butter Cups
Keto Peanut Butter Cups are best enjoyed at the end of a meal rather than as a snack between meals. Snacking and grazing are the biggest weight loss mistakes people make when following keto.
Consuming Keto Peanut Butter Cups, or any other low-carb dessert, immediately after a meal helps minimize blood sugar rises and prevents overeating.
What's more, enjoying these cups as a dessert can satisfy sweet cravings while maintaining the metabolic state of ketosis.
Storing tips
Store these Keto Peanut Butter Cups in an airtight container in the refrigerator for up to two weeks.
You can also freeze them for longer storage, allowing you to have a delicious treat on hand whenever cravings strike.
To prevent sticking, separate each Peanut Butter Cup with parchment paper before storing them in the fridge or freezer.
Allow the frozen cups to thaw for a few minutes before enjoying. You can also keep them in the fridge and let them sit at room temperature for about ten minutes before indulging.
Final thoughts
Keto Peanut Butter Cups are a delicious after-meal treat that satisfies sweet cravings while keeping you in fat-burning mode.
It’s crucial to choose natural peanut butter without added sugars and hydrogenated oils to avoid ingredients that can kick you out of ketosis and may contribute to chronic inflammation.
FAQ
1. Can you have peanut butter cups on keto?
Yes, you can enjoy these low-carb Keto Peanut Butter Cups in moderation as part of a nutritious ketogenic diet.
Ensure to choose natural, sugar-free peanut butter and sugar-free chocolate chips with at least 75 percent cocoa content. Regular peanut butter and chocolate chips often contain added sugars and can quickly kick you out of ketosis.
2. How many carbs are in Keto Peanut Butter Cups?
This recipe yields 12 Keto Peanut Butter Cups, each containing 4.9 grams of carbs per cup.
3. Is peanut butter keto-friendly?
Yes, peanut butter can be keto-friendly as long as it's sugar-free and doesn’t contain hydrogenated oils or synthetic preservatives.
Choosing natural and certified organic brands ensures you get the most nutritional value while minimizing your exposure to potentially harmful additives.
4. Can too much peanut butter kick you out of ketosis?
While peanut butter doesn’t contain many carbs, consuming excessive amounts can disrupt ketosis.
It's important to track your daily net carb intake and monitor portion sizes to prevent exceeding your daily carb limit.
5. Can I use a different type of nut butter?
Yes, you can replace peanut butter with almond butter, sunflower seed butter, or any other nut or seed butter you choose. However, check the carb count and choose a natural, sugar-free option.
6. Can I use regular chocolate chips?
It's best to avoid using milk chocolate or semi-sweet chocolate chips as they often contain added sugars.
Instead, opt for dark chocolate chips with at least 75 percent cocoa content to get the most nutritional benefits while maintaining fat-burning.
7. Can I add other ingredients to the peanut butter cup filling?
Yes, you can customize the filling by adding chopped nuts, sugar-free coconut flakes, or a sprinkle of cinnamon for added flavor and texture.
